Tuesday, February 9, 2021

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

2 Snatch Pulls + 2 Squat Snatch:

– Set 1 and 2 @ 73% 1RM Snatch

– Set 3, 4 and 5 @ 78% 1RM Snatch
-These are BIG shrugs on the snatch pulls

-These reps are to be done in singles

Metcon (Time)


Task Tabata

400 reps For Time, following the pattern: (16 min time cap)

20 seconds of pull-ups

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of step-back lunges

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-
-Example: 10 pullups, 12 pushups, 8 step back lunges, and 10 air squats would equal 40 total reps. Athletes keep a continuous rep count through rounds until they get to 400 total reps.

After Party!

3 sets

30 second Glute Bridge

10 Cossack Squats

Burn! 12:00pm

3 Sets:

800m Run


200m Sprint

-Rest 5 mins between sets-

*Row (1000m Row into 250m sprint)

*Bike (40 Cal into 10 Cal Sprint)


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